Front Squats advice!!

  • Posted by a hidden member.
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    Jul 18, 2013 2:57 AM GMT
    I've got trouble positioning the bar, or should I say resting the bar on my hands, my wrists are too week to support the bar in this awkward position. Anyone have any techniques or tricks to get it right, or should I strengthen my wrists before doing this exercise, I really want to do this one but its frustrating me that I cant....help! icon_surprised.gif
  • Fable

    Posts: 3866

    Jul 18, 2013 3:01 AM GMT
    I find keeping my elbows up high relieves pain on my wrists.
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    Jul 18, 2013 3:08 AM GMT
    Do the genie style. Rest the bar across your front shoulders and cross your arms. Use your hands to steady the bar.

    nwBIe3t.jpg
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    Jul 18, 2013 3:14 AM GMT
    fable saidI find keeping my elbows up high relieves pain on my wrists.


    When I do that though my friend reckons it makes you hold the the bar more, when supposedly your only to very lightly support the bar with hands....hmmmm?



    xrichx saidDo the genie style. Rest the bar across your front shoulders and cross your arms. Use your hands to steady the bar.

    nwBIe3t.jpg


    Cool that looks more comfortable than the normal technique, will have to give that one a crack, cheers
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    Jul 18, 2013 4:40 AM GMT
    Keep your elbows high up and make sure you have an open fingertip grip. I've seen a lot of people have a lot of unnecessary pain because they have a closed grip. Front squat is intended to have high elbows and open fingertip grip so that the bar, rather than resting on ones wrist, is actually resting on ones shoulders and collarbone area.
  • dc415

    Posts: 255

    Jul 18, 2013 6:37 AM GMT
    Yeah the bar should be resting on your shoulders. Your hands are just there to keep it from rolling off, they shouldn't be taking any weight.

    There's some stretching exercises you can do to improve your flexibility if you can't get into the elbows-up position.
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    Jul 18, 2013 6:52 AM GMT
    xrichx saidDo the genie style. Rest the bar across your front shoulders and cross your arms. Use your hands to steady the bar.



    Agreed. When I want to do front squats this is the only way I can.
  • MikeW

    Posts: 6061

    Jul 18, 2013 6:55 AM GMT
    Yeah, I can't do front squats, either. I can't get my shoulders to roll far enough forward to support the bar. I've been trying to stretch them out and limber them up but is going to take a long time before I can do them, if ever. icon_neutral.gif
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    Jul 18, 2013 10:26 AM GMT
    I use wrist straps whenever I do front squats. Avoids all of the problems you've noted.
  • bishop65

    Posts: 226

    Jul 18, 2013 12:21 PM GMT
    I started doing the front squat again and found this video helpful: http://www.youtube.com/watch?v=4RtycbSj4tw

    FYI...this one is not safe for work... he swears a lot.
  • tuffguyndc

    Posts: 4437

    Jul 18, 2013 5:09 PM GMT
    i think you can do a number of things to help you with your weak wrist.
    1. do strenghtening exercises to strengthen your wrist.
    2. try stretching exercises to give you a little bit more flexibility or ROM ( range of motion)in your wrist.
    3. i usually put the bar across my shoulders when I do front squats

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    Jul 18, 2013 5:22 PM GMT
    If your wrists are supporting the weight, your form is wrong. your shoulders should be supporting and your finger tips just holding it in position.
  • RaggedyMan

    Posts: 7185

    Jul 18, 2013 5:28 PM GMT
    uoft23 saidIf your wrists are supporting the weight, your form is wrong. your shoulders should be supporting and your finger tips just holding it in position.

    +1
    keep youre feet a lil wider than shoulder width apart and track your thighs across your feet when lower your body. keep the weight fixed on your heels, chest up, and on the way up lead with your elbows.
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    Jul 19, 2013 2:24 PM GMT
    Thanks so much guys for the advice, I had a go with the genie position tonight, and it was way better but still awkward. I'll have do some of the mentioned stretches because my wrists will need more strength as I go heavier anyways.

    bishop65 saidI started doing the front squat again and found this video helpful: http://www.youtube.com/watch?v=4RtycbSj4tw

    FYI...this one is not safe for work... he swears a lot.


    "the...bar...should...already...be..secure!" lol
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    Jul 19, 2013 2:33 PM GMT
    pf0081 saidI suck at doing squats unless I use that smith machine I think it's called? I can't keep my balance otherwise or maybe i'm using too much weight. I don't want a big ass anyway, just toned


    I suck at them. I have been doing them a year and havent really seen a change. More than once I thought about stopping them.
  • tnlifter

    Posts: 76

    Jul 19, 2013 2:59 PM GMT
    My photo shows you where your hands should be. Keep your elbows up, weight resting just above the pecs and a little into the throat. The weight should not be supported by your hands and wrists. They're there only to balance it. If you do it correctly, you should be able to hold your arms out like Frankenstein and support the weight and walk forward with it.